CrossFit
For load:
Overhead Squat 4-4-4, 2×4
(rest as needed)
For time:
45 Wall Ball Shots
30 Pull-ups
15 Handstand Push-ups
30 Wall Ball Shots
20 Pull-ups
10 Handstand Push-ups
15 Wall Ball Shots
10 Pull-ups
5 Handstand Push-ups
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CrossFit Competitor (off season)
Power Snatch
75% 1×3
80% 2×2
85% 3×1
Drop Snatch
2×2 -choose weight-
4×1 -choose weight-
3 Position Snatch Pull
100% 4×2
3 rounds for total reps:
Strict Pull-ups
(rest 1:00)
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Weightlifting
Power Snatch + Snatch
75% 2+1, 2+1
80% 1+1, 1+1
85% 1+1, 1+1, 1+1
(based on power snatch 1rm)
Push Press + Jerk
75% 2+1, 2+1
80% 1+1, 1+1
85% 1+1, 1+1, 1+1
(based on push press 1rm)
Clean High Pull
4×4 -choose weight-
Bent Dumbbell Row
6-6-6-6-6
